In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.

Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.

The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.

The kneeling pullover is one of the most unique yet effective upper body and core exercises you’ll ever attempt In fact it provides numerous elements and benefits that make it superior to many pullover variations.

If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.

Eccentric Overload is one of the most effective methods for inducing functional strength and size throughout the body. Fortunately this negative accentuated principle can also be applied to pullovers and straight arm pulldowns. Heres how to do it.

Most individuals underestimate the importance of lower body positioning during pullups and chin-ups. See why the dorsiflexion and knee flexion loading exercises have 10 key benefits that will ensure hypertrophy, body mechanics, and strength are maximized. (Read More →)

The tabletop row is a simple yet highly effective training tool for improving rowing technique, posture, and shoulder mechanics. Learn about all the benefits as well as how to properly perform this unique exercise. (Read More →)

The quadruped bird dog bench row is one of Dr. Seedman's go-to rowing variations for teaching an athlete how to dial in their horizontal pulling technique. Learn about the benefits of this unique exercise as well as how to perform it. (Read More →)

For upper back strength and size, nothing beats rowing exercises. Sadly, most lifters do them improperly. Here are 10 unique rowing variations that not only crush your back (in a good way), but also eliminate form issues by forcing you to use proper mechanics. (Read More →)

To supersize your back you need to put your body through a variety of movements, rep ranges, and strategic high-intensity workouts. Dr. Seedman outlines 10 workouts to put your back on the path to strength and size. (Read More →)

When it comes to weighted pullups, many lifters see degradation in technique. By placing kettlebells on your feet you’ll be forced to perform textbook pullup mechanics, as the unique loading protocol promotes optimal body alignment. (Read More →)

Made famous by low back specialists and functional training experts such as Stuart McGill, Gray Cook, and Mike Boyle, the Quadruped Bird Dog exercise is an an effective movement for reinforcing proper spinal alignment and core recruitment. (Read More →)

Most lifters use either the conventional close-stance method or ultra wide sumo position for deadlifts. These tend to be overly extreme for most and oftentimes promote dysfunctional mechanics. The overlooked solution is the squat-stance deadlift. (Read More →)

Dr. Seedman argues that most athletes (and trainers) are performing pull-ups and pulldowns incorrectly. Here, he corrects the common errors, so you can save your shoulders and produce big gains in your upper back and lats. (Read More →)

Building bigger traps requires a variety of movements, rep ranges, and activation patterns. In this interview with Men’s Fitness magazine, Dr. Seedman shares his insights and tips on the best trap movements for maximal growth. (Read More →)

In this interview with STACK, Dr. Seedman shares his performance tips for perfecting the renegade row--an excellent full-body movement for building strength and enhancing muscle-function enhancing movement. (Read More →)

Dr. Seedman tweaked legendary powerlifter Ed Coan’s sumo deadlift to make it more joint friendly and conducive for maximizing strength, hypertrophy, and performance for athletes and general populations alike. (Read More →)